Your Guide to KetoFLEX 12/3 for Alzheimer’s
With one-day KetoFLEX menu
What is KetoFLEX 12/3?
KetoFlex is a version of Keto diet for those suffering with Alzheimers. Dr. Dale Bredesen created KetoFLEX that is part of the Bredesen Protocol which is a specific program to fight cognitive decline. It is a mildly ketogenic diet that involves eating nutritious whole foods, healthy fats, and more vegetables than you might expect compared to a regular Keto diet. It’s combined with a 12 hour fasting window starting at least 3 hours before sleeping. With KetoFLEX, you will not be depriving yourself of delicious food. It is full of vegetables and healthy fats. Combined with resistant starches, plus animal protein and fruits.
Is KetoFLEX good for Alzheimer’s Disease?
With Alzheimer’s your brain begins to lose the ability to turn sugar into energy. The good thing is, there is an alternative energy pathway that the brain runs well on: Ketones. When you get in a ketogenic state, you change the fuel your brain uses from sugar to fat. This results in our neurons having more energy to pay attention, balance our mood, and make memories.
According to Dr. Bredesen’s platform, Apollo Health, the KetoFLEX approach utilizes multiple mechanisms to optimally support the brain to prevent and reverse cognitive decline.
- Creates critical insulin sensitivity
- Addresses neuronal fuel reduction and mitochondrial deficiency
- Reduces inflammation
- Upregulates immunity
- Increases circulation and optimize blood pressure
- Promotes detoxification
- Protects against muscle and bone loss associated with cognitive decline
How to Get Started with KetoFLEX
It’s important that if you are at risk of Alzheimer’s, to get started on KetoFLEX by first talking to a Doctor or Health Coach who is trained in the Bredesen Protocol to help support and guide you in this diet and lifestyle change.
Here is a simple one day KetoFLEX menu that we love!
Easy KetoFLEX Menu
Breakfast
Broccoli & Bacon Muffin Tin Frittatas
Ingredients:
2 cups small broccoli florets, cooked until crisp
3 Bacon slices, cooked and crumbles
8 Large eggs
¼ c heavy cream
½ tsp kosher salt
½ tsp black pepper
2 oz sharp cheddar cheese (1/2 c)
Directions:
Preheat the oven to 350 degrees F. Coast a 12 cup muffin pan with cooking spray. Divide broccoli and bacon evenly among muffin cups. Crack eggs into a large bowl. Add cream, salt, pepper; stir with whisk until well combined. Divide egg mixture among the muffin cups. Sprinkle cheese evenly on top. Bake 350 F for 18 minutes or until just set. Cool on a wire rack for 2-3 minutes. Carefully run an offset spatula or butter knives around the edges to loosen from the pan.
Serves 6.
Lunch
Chicken Poblano Soup
Ingredients:
3 tbsp olive oil
1 medium onion, chopped
1 poblano pepper, finely chopped
1 ⅓ c chopped zucchini
4 c chicken stock
14.5 oz fire-roasted diced tomatoes
⅔ c chopped fresh cilantro
6 oz shredded rotisserie chicken breast
1 sliced avocado
¾ c shredded cheddar cheese
Directions:
Heat a duch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and poblano; saute 8 minutes. Add zucchini, stock, salt and tomatoes; bring to a boil over high heat. Cover and reduce heat until the zucchini is tender, about 4 minutes. Stir cilantro and chicken. Ladle about 1 ⅓ c of soup into 6 bowls. Sprinkle each serving with 2 tbsp cheese.
Serves 6
Dinner
Chicken Thighs with Pesto Zoodles
Ingredients:
6 chicken thigh or breast (2lbs)
¾ tsp kosher salt
½ tbs black pepper
¼ tsp paprika
1 tbsp olive oil
1 lb zucchini, trimmed & spriablized (3 cups)
3 tbsp pesto sauce
1-2 tbsp water
Directions:
Sprinkle chicken with ½ tsp salt, pepper and paprika. Heat oil in a large ovenproof skillet over high heat until oil just begins to smoke. Place chicken in a skillet, skin sides down; reduce heat to medium-high and cook for 20 minutes.
Transfer chicken to a plate, keep the droppings in the skillet over medium-high heat. Preheat the oven to 400 F.
Add zucchini spirals saute for 1 min. Add pesto and remaining ¼ tsp of salt, tossing well to coat, adding water if needed. Spread the zucchini spirals evenly over the bottom of the skillet; top with chicken, skin side up. Bake 400 F for 15-20 minutes or until the chicken is done.
Serves 4
We hope you enjoy!
